CrossFit – Mon, Apr 27
Murph Prep Warm-up
Murph prep week 3 (3 Rounds for reps)
Week 3 Workout
(RX’d)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.
– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
Scaled:
12 min AMRAP
200m Run
7 Strict Pull-Up / 10 ring rows
-Rest 2 Min-
12 min AMRAP
200m Run
15 Push-Up / Bar or modified push ups
-Rest 2 Min-
12 min AMRAP
200m Run
25 Air Squat / squats to box or ball
- Target number of Round each set: 5-7 rounds
- Minimum number Rounds before scaling: 3 rounds
3 min Cardio
then… 8 min CAP:
10 Banded pull-aparts>scap push-ups>push-up
10 scap pull-ups>RIng Row> kips/pull-ups
10 90/90s>BW lunges>air squats